Top tips for damage limitation on your summer holidays

For many people their summer holiday is a huge motivator to get in the gym and work on their beach body (note, I said for many, not all, so please not another social media hate campaign against the fitness industry). They’ll have spent many months partaking in gut busting routines to shape their legs, firm their bottoms and pump up their pecs. 

They would’ve counted carbs, sunk alkalising green juices that look and smell like pond water and deprived themselves of so many treats they would make a nineteenth century puritan look like a party animal, all so they can put on that designer bikini or pair of funky board shorts and feel a sense of achievement and pride (and lap up the compliments) that they are in the best shape of their life.

So there is absolutely no point going through all this pain to ruin it all within 48 hours of hard drinking and filling up on junk food to end up a bloated mess. Here are my top tips for damage limitation whilst on holiday.

Beware the all-inclusive buffet

It may offer fantastic value but there is no need to try every single dish on offer every night. The sheer amount of food that is piled onto plates in the all-inclusive buffet is staggering and the bizarre combinations are slightly stomach turning. I would estimate (purely based on observation) that the average person eats 2-3 times more food every day than they would normally consume if they go all-inclusive, guaranteeing they will be going home with some unwanted poundage. My advice if you are going to an all-inclusive resort is just to pace yourself and have a good look round the options before you choose your meals, that way you won’t get food envy and want to try everything and anything. 

Explore by foot and potter about

One of my favourite things about being on holiday is not needing a car. I really enjoy exploring the area by foot and depending on where you are this may include; coastal walks, exploring capital cities, long walks along the beach or just getting from your resort to the local town and back. It may not be a huge calorie burner, but cutting back on taxi’s or ditching the hire car will allow you to stretch the legs out, bask in the sunshine (soaking up that vitamin D), take in the local scenery and atmosphere and I always find that a good walk helps get rid of aches and pains by forcing you to be in a natural upright position – which is vital as far too much time is spent sitting these days.

Look out for the omelette station at breakfast

The breakfast buffet is probably the best thing about hotel food. There is always loads of pancakes, waffles, bread rolls, bacon, cured meats and much more on offer and it’s as tempting as the evening buffet to go overboard. I have found the best way to approach a hotel breakfast is to go for eggs. There is always an omelette station and they are always freshly made and have a good selection of fillings available – this breakfast is full of protein and good healthy fats, satisfies your appetite and gives a feeling of self-righteousness that can be rewarded with an ice cream later in the day ;-)

Give the water sports a try

If like me you are from the UK it’s not often you get to go in open water without needing a wetsuit or emergency treatment for hypothermia, so it seems a shame to not fully take advantage of the aqua based activities available at most summer holiday destinations. Whether its sea kayaking, water skiing, swimming, surfing, coasteering or climbing back on the banana boat after being thrown into the drink for the umpteenth time, you will be using elements of fitness such as strength, balance and co-ordination. So ditch the hotel gym for your holiday workout and head down to the beach to try out some of the awesome and fun sports on offer and turn your holiday into an active adventure.

Look out for local patrons

Unfortunately the view of many resorts is that Brits like to eat burgers, chips and beans and have very unsophisticated palates, so the quality of food available in the more touristy zones is ropey at best. So I have found the best way to get decent food that the locals would eat is to ask, erm the locals. Take some time to get some inside knowledge about the best restaurants that are not in the tourist areas and you will most likely get better quality, better value and food that doesn’t destroy your gut leaving you bloated and smelling of fried food.

Coconut water is a perfect hangover cure

After a night dancing away until the early hours and sinking a few too many sangrias there is no better hangover cure than a cold coconut water. It’s full of electrolytes which is great for hydration and packed full of nutrients such as potassium and magnesium which can help reduce the inflammation in the body. If you’re lucky enough to be staying on an island paradise then a fresh coconut is perfect, but if that isn’t available then a carton full of non-concentrate coconut water will more than do the job leaving you refreshed and ready to face another day.

All of these tips recognise the need to enjoy yourself whilst on your holiday; the key is not to deprive yourself but to have these tricks up your sleeve so that you can get the best of both worlds. You avoid ruining all of your pre-holiday hard work and won’t face a huge repair job once you get home.

Enjoy your holiday and stay healthy!

5 things people who are getting results at the gym are doing that you need to do.

1   Taking goal setting seriously

I don’t mean turning up every day at the gym and deciding that you need to work your arms because they look flabby, or do thousands of crunches because your tummy is bloated.

No, real goal setting takes thought, process and execution. I recently listened to a motivational speech by gold medallist sprinter and ex-professional athlete Derek Redmond, he gave an insight into how he set goals for winning medals.

He used a 100 day goal setting pyramid to set overall goal, performance goals and process goals using the SMART system – each goal should be;

                     Specific – Measurable – Action based – Realistic – Time based

Going through this process allows you to sit down and really think about what you really want to get from your training, what you can actually commit to and keeps the targets short enough that you don’t get bored and lose motivation.

For an example of how the goal setting pyramid looks, check out my blog or email james@hutchisonpt.co.uk and I’ll send you the document to use.

2   Seeking expert advice

This doesn’t only mean booking in sessions with a Fitness Professional (although it’s a good option), it can mean talking to people who have achieved what you want to, booking in on fitness seminars, reading blogs from industry experts or watching fitness & nutrition webinars.

Whatever the source of expertise you seek out, it will always help you reach your goals and break those training and motivation plateaus. Remember, it’s not a sign of weakness to ask for help and I can tell you that even after 15 years in the business I am still learning every day.

3   Taking their nutrition seriously

It’s an old cliché that you can’t out train a bad diet, but I’m afraid it’s totally true – especially the older you get. Whether your goals are weight-loss, fat loss, muscle gain, performance or general health you need to have more than a basic understanding of nutrition and I don’t mean calories in vs calories out.

Do you know how much protein you need? Do you know how much carbohydrate you need for your goals? What about why fat is essential in your diet, the best sources of nutrient rich foods or how to eat pre & post workout?

Taking the time to seek out the information will empower you with the tools to fine tune your diet in a scientific way and reap the rewards in the gym as your energy levels sore, your recovery time improves and your body functions in an efficient way.

4   Training at the correct intensity

Now it’s very tempting for me to ask the question, “Are you working hard enough?” In many cases this is definitely an issue. I see loads of people in the gym getting sweatier walking up the stairs to the gym floor than they do during their workout. How do they expect to change their physiques when they refuse to get out of their comfort zone?

However, the correct intensity is dependent on your goals. For example, if your goals are to increase your muscle size and strength then going to a body pump class and doing high rep –low weight exercises isn’t going to be effective regardless whether you feel “worked out” after an hour.

Referring back to our earlier goal setting post, be specific with your goals and then you can be specific with your training and implement the appropriate intensity.

5   Having rest days

I can’t emphasise how important this is, quite simply your body needs recovery to change. Now, I’m not going to fall into the trap of claiming everyone is overtraining, as even those of us who train regularly are not anywhere near the levels of professional athletes who are pushing their bodies to the limit day in day out.

However, if you are training hard and not seeing results, then look at your rest and recovery procedure. Are you taking complete days away from the gym? Are you getting regular massage? Are you learning how to use a foam roller to break down muscle tissue? Look at your sleep patterns or even how you are eating and drinking on non-training days.

If you are looking for real results then these factors can be the difference between success and failure and let’s face it, what’s the point of breaking a sweat and feeling pain in the gym if nothing is changing?

Stay healthy!!

Four healthy things I have learned this month.

One of the most important parts of being a health and fitness professional is to keep yourself well-read and on top of your game. It would be quite easy to learn just enough to get me by, but after many years in an ever changing industry with new science and new methods coming into the public domain constantly, you can never stop learning.

On that note, here are four healthy things I have learned this month;

1)  How to make a tasty, savoury, gluten free bread.

I am always trying out new recipes and as someone who is a big fan of the Paleo movement and the message they promote, I often try gluten free breads. However, I find that most of them have been very sweet and almost cake like, so I was really happy to find this fantastic savoury option, which is really simple to make.

Here’s the recipe:

• 200g almonds
• 260g pumpkin seeds
• 200g brown rice flour
• 85g sunflower seeds
• 3 tbsp. psyllium husk powder
• 3 tbsp. dried mixed herbs
• 2 tbsp. chia seeds
• Salt & pepper

• Place the almonds and 175g of pumpkin seeds in a food processor and blend until a flour forms.
• Pour the flour in a large mixing bowl with all the dry ingredients and mix well.
• Add in 600ml cold water, stirring the mixture together.
• Leave the bowl to one side for about an hour to let all the water absorb into the mixture.
• Turn the dough out onto a baking tray and form into a loaf no thicker than 5-7cm tall and bake in an oven at 180 degrees centigrade for approximately 45 minutes, or until golden brown.

2.       How to make your own organic chicken liver pate.

Recently I have been made aware of the benefits of eating organ meat on a regular basis, especially livers for their superior nutritional profile. Chicken livers are packed full of protein, healthy fats, vitamin A, vitamin B12 and iron. The problem with buying shop bought pate is it is often full of rubbish ingredients and you cannot be 100% sure of the quality of the livers used – these must be organic as the liver is the chemical plant of the body, therefore if the animal has been fed rubbish then you can guarantee the liver will be rubbish.

So here is a link to a delicious organic chicken liver recipe I have tried and tested and can confirm it’s delicious.

3.       I should spend more time at the athletics track.

This is not something I have learned this month, more reminded myself of. I went for a little track session this week with a few colleagues and after 30 minutes of a mix of 400m, 300m, 200m and 100m sprints at full intensity I was more than ready for a sit down and couldn’t bring myself to jog back up the hill to work. WOW! 

I have been so focused on improving my Olympic lifting technique over the last 18 months, coupled with the fact I no longer play football on a regular basis means my sprint sessions have been few and far between. 

Sprinting is the ultimate high intensity interval training (HIIT) workout. HIIT workouts have been widely promoted for their health benefits, including fat burning, improved cardiovascular health, strength gains and time efficiency. The 4 days of DOMS I experienced after this is personal testament to how effective they are for a workout.

4.       Why sleeping naked is good for your health.

    The last thing I have learned this month is something I guess I have always known intuitively as I always sleep more soundly and comfortably this way. Now I have the evidence to back me up I can convince the other half that science is why I insist on this policy at night :-)

Stay healthy!

10 character traits of healthy people

1. They sleep enough. 

Did you know that sleeping less than 7 hours per night makes it 3 times more likely that you’ll catch a cold? Not only that, people who don’t get enough sleep are likely to eat more due to the fact their leptin (an appetite hormone) levels fall, promoting an appetite increase. So, forget watching that late movie, get an early night and start reaping the rewards of a full night’s sleep.

2. They plan their meals.

Have you ever made the mistake of food shopping when you are hungry? That’s right; you end up with a basket full of high sugar or convenience foods that do nothing for your waistline. For some people planning meals sounds boring and time consuming, but it actually helps you make healthier choices, regulates your portion size and is great for long term health.

3.  They exercise without being told by their trainer.

Scheduling in regular sessions with a PT is the best way to make sure you have an effective exercise programme. However, the healthiest people and those who achieve the most results don’t just rely on 1 or 2 hours per week of exercise; they find time for extra gym sessions, yoga classes or go that extra mile to be as active as they can every day.

4.  They set themselves exercise goals.

For some exercise is a chore and for some exercise is something that just needs to be ticked off in the diary, but for the healthiest people there needs to be a goal. Not because they want to continuously break records, but because they understand that it makes it more exciting and gives the sessions structure and purpose, which stops them giving up.

5. They always ask questions.

Why is it that many people stop asking ‘why?’ after they leave school? If we just accept things as fact without finding out why or how, then you never really learn for yourself. Healthy people want to understand how to improve their health. They read books and newspaper articles, they ask health professionals for advice and are willing to research the latest facts on health and wellbeing.

6.  They eat fatty foods.

Fat, particularly saturated fat, has been demonised for decades as the cause of cardiovascular disease and obesity. Finally, the mainstream media are beginning to spread the word that fatty foods, such as oily fish, avocados, nuts, seeds and coconut oil, are full of the essential nutrient required for energy, regulation of hormones, and absorption of minerals and protection of the immune system. Healthy people have known this all along and live by the mantra, “fit people eat fat”.

7. They’re always trying new things.

Humans are habitual by nature; it’s an evolutionary mechanism that has helped us survive by staying safe and conserving energy. But we live in a very different environment these days and it’s much safer to break out of your comfort zone and reap the healthy rewards. Healthy people eat a variety of food; they try new activities and are always looking to seek ways of stimulating their mind to look after their mental and emotional health.

8. They drink alcohol in moderation.

There have been some studies out recently that have shown that drinking alcohol in moderation can help reduce the risk of heart attack, particularly with certain red wines (Sardinian and Sicilian), even compared against those who don’t drink. The key word though is moderation. There won’t be many reading this who don’t get drunk sometimes and that’s fine. It just has to be sometimes, not all the time, not even every week. Healthy people know how to let their hair down too; it’s just not the only way they unwind.

9. They laugh often.

According to Dr Michael Miller, a cardiologist from Maryland, laughing for 15 minutes per day has the same positive effect on blood flow and dilation of the arteries as 30 minutes of exercise – that’s not even mentioning the positive effect it has on your mood and mental health. So, if you want to keep your health on track then make sure you get your daily dose of comedy!

10.  They manage stress well.

Healthy people don’t bottle up their emotions; they seek out people to talk to or find a healthy way to channel the tension. They don’t run themselves into the ground physically; they receive regular massage, osteopathy or whatever drug-free method is needed to make sure they’re pain-free. Healthy people are aware of how environmental pollutants can adversely affect health, so eat clean food and use paraben-free beauty products. So whether your stress is emotional, physical or environmental, for a healthier life it’s important you recognise it and learn how to deal with it.

Stay healthy!!

5 exercise trends you must try in 2015

1. Calisthenics.

Calisthenics is not a new trend, but over the last couple of years it has made a massive comeback and is fast becoming mainstream. It involves no apparatus and consists of exercises designed to increase your strength, mobility, flexibility and in some cases improve cardiovascular fitness at the same time. 

The exercises can be tailored to your needs, so whether you are a complete novice who is looking to be able to get through their first set of perfect push-ups or a gym veteran who wants to bulletproof their core so they can do a human flag, then calisthenics will be the workout for you in 2015.

2. Myofascial release.

If you have ever seen someone in the gym looking in agony as they roll their legs over what looks like an oversized swimming pool noodle, then you may have an idea what myofascial release is.  It is in-fact a soft tissue therapy for the treatment of skeletal muscle immobility and pain. 

Over the last few years certain health and fitness experts such as Dr Kelly Starett have raised the game and highlighted the importance of soft tissue release in maintaining a healthy, injury free, pain free body and the techniques are now widely used by Fitness Trainers to get their clients good results. So next time you see your PT get out a lacrosse ball or foam roller don’t shy away and say no because it could be exactly what you need to help you hit your fitness goals.

3. Outdoor fitness.

It’s all too easy to stay in the comfort of a warm gym and forget about the great outdoors as the perfect playground for getting fit. I don’t mean just going for a jog around the park or go for a bike ride (although they would be perfectly suitable options for a workout), I mean using the surroundings to challenge your body in different ways, for example; using adventure playgrounds and designated outdoor gyms for climbing frames, monkey bars and balance beams to test upper body strength, balance and co-ordination. Jumping over fallen trees in the woods and climbing steep muddy hills on all fours to test explosive power and cardiovascular fitness. 

You could even enter yourself into one of the many outdoor adventure/obstacle races that are becoming the gold standard of fitness achievements. Whatever way you choose to get fit this year, make sure getting outside is part of it.

4. Weightlifting.

Olympic weightlifting is a sport that promotes strength, co-ordination, mobility, flexibility and mental strength, it is the ultimate competition. It is also made up of a range of movements and transitional exercises that if taught correctly and progressively can be hugely beneficial to someone’s strength and overall fitness. 

Whether your goal is to have an athletic physique, improve your flexibility, improve your power and endurance for sports or just want to the satisfaction of learning how to pick up something heavy above your head then learning the foundations of Olympic lifting will be perfect for you in 2015.

5. Combat sports.

Adding a combat sport such as boxing or kickboxing to your exercise regime is a no-brainer. They improve cardiovascular fitness, speed, agility, strength, co-ordination, are a great way of burning fat and firming up your midsection as-well as acting as a great cathartic outlet to improve your mood. 

Many gyms have heavy bags available and most PT’s will be able to provide you with some pad-work to learn the basics, but if you do want to step it up to a good level then there are plenty of dedicated boxing, kickboxing and mixed martial arts clubs out there. So download the Rocky soundtrack, get your gloves on and make 2015 the year you get fighting fit!

Stay healthy!!

Are you a secret eater but don't even know it?

Eating healthily in the modern era is not easy; it’s not hard either, but it does take planning, commitment and sometimes an iron will.

I have encountered many individuals who are trying to change their diets, eat healthier and lose body-fat over my many years as a fitness professional (many of these finding it a struggle) and I have absolutely no doubt that people do not think they are lying to me about what they eat.  However, I do believe that for many they do not realise what passes their lips each day and do not realise how many extra calories of sugar in particular they are consuming.

Those who know me, or who have read my blogs before will know that I am anti calorie counting, but I do think that it’s important to understand the macro-nutrient breakdown of your diet if you are trying to lose body fat or gain muscle mass.  The macro-nutrients are protein, carbohydrate and fat.  A healthy balanced diet will contain all macro-nutrients, the exact quantities of each will depend on your individual situation. The macro nutrients are;

Protein: Only consume clean protein sources. Grass fed, organic or free range meat and poultry where possible and fresh water, wild fish.  Good vegetable sources can include nuts, seeds, pulses (careful of carb content) and vegan protein powders such as Sun Warrior.

Aim for 0.6g per lb/body weight per day (more if you are training hard or recovering from illness).

Carbohydrate (CHO): Coming from mainly low glycaemic vegetable sources.  Avoid grains, especially anything containing wheat. 

As a guide, if you want to lose body fat, consume no more than 100g of CHO per day.  If you want to maintain bodyweight, 100-150g of CHO is adequate (see my "How much CHO should I be eating" blog for full details).

Fat: A good balance of saturated sources (animal fats & coconut oil), mono-unsaturated fats (nuts, olive oil, avocados) and polyunsaturated fats (seeds, oily fish) will give the body a great source of energy and help keep your blood sugar balanced and your insulin levels under control.  A daily Omega 3 fatty acid supplement is recommended too.

Note: AVOID ALL TRANS-FAT SOURCES (highly processed man made fats found in cakes, pies and pastries).

Ok, this is all very well, but what do I mean when I say, “Are you a secret eater, but don’t even know it?”  I am referring to the fact that despite many of us getting the basics right in terms of eating 3 meals a day that are home cooked, full of vegetables, drinking lots of water etc. We are not making any progress in our body fat and body weight goals.

Why?

I am sure this is down to not realising how much extra food and drink passes our lips that we don’t count as eaten, or in some cases even realise we’ve consumed.

The culprits:

Alcohol:  Ok, we all know when we’ve had a drink, but if you have a heavy night (and we all do), do you really know how much you’ve had to drink?  Let’s do some conservative maths.  If you consumed 1 bottle of red wine (approximately 400kcal), 2 G&T’s (approx 240kcal) & a couple of shots of zambuca (approx 200kcal) on a night out, you have added over 800kcal of (mainly) sugar to your diet.  This doesn’t even count the kebab on the way home and the way you crave junk food the next day and you can see that someone with a particularly social job or a lifestyle that revolves around weekend drinking will have problems controlling their weight, or losing body fat even if they are exercising a lot.  The way round this is simple; moderation!  I know that’s not always possible, but if you want results then knock the binge drinking on the head.

Petrol station queues:  We’ve all been there, standing waiting to be served, your tummy is rumbling and all around you are special offers for chocolate bars, crisps and cakes.  It’s so easy to just throw a little treat onto the counter, eat it in the car and throw away the wrapper before anyone sees, it’s like it never happened.  Again, let’s do the maths.  If you fill up twice a week at the petrol station and each time buy yourself a chocolate bar and a bag of crisps (approx 400Kcal X 2 = 800 Kcal), again it’s easy to see how the calories in sugar and bad fats can rack up without noticing.  I have found the way to get around this is to pay in cash and make sure you fill your tank up completely so you don’t need to go as often.

Fizzy drinks:  This one, especially “sports drinks” really grinds my gears! They just are not necessary.  I actually chuckle to myself when I see someone guzzling a Lucozade whilst having a gentle cycle on a recumbent bike.  I mean they are actually producing a net calorie gain whilst at the gym, shocking!!  So, first of all, unless you are participating in the sporting arena, or taking part in an endurance event of over 90 minutes you have no need for an isotonic sports drink at the gym.  Non sports fizzy drinks are also full of excess sugar calories.  

If you have 1 can of cola per day (140 kcal) it will add an extra 980Kcal per week.  Not only that, each can contains around 40g CHO, which is almost half your daily allowance if you’re trying to burn body-fat.

My advice is to stay away from fizzy drinks, including “diet” versions (for other reasons) and just drink plain water & herbal teas the majority of the time for good health.  This misunderstanding of the sugars in drinks also applies to fruit juices, fruit smoothies, fancy pants coffees like lattes and such like.  Fruit juices and smoothies (if homemade) can be a fantastic source of vitamins and minerals, but be careful not to overload them with high glycaemic fruits. It’s all about the combinations!

Other notable culprits include; 

Grazers – Eating a few chips from your children’s plates or finishing their leftovers everyday does count!

70:30 – Eating well Mon-Fri but blowing out at weekends isn’t going to get you results.

Office cakes – it’s not necessary to have to take a slice of cake just because it’s Jenny’s cat’s birthday.  

Remember, those people who pressure you into eating are just doing it because it makes them question their own life choices.  

You eat too much! – You can eat too much good food.  Focus on portion sizes and food ratios on your plate.  A good fist size piece of protein, a load of leafy vegetables and some healthy fats in the form of some avocado, seeds or some olive oil to dress is how a plate should look. Try using smaller plates too.

I’m not going to pretend I am perfect, but I am fully aware of what I’m eating and what my health goals are and adjust my diet accordingly.  I hope this article has shown you that without even realising it you can add almost 2000kcal or 500g of CHO per week in mainly sugar to your diet.  I’m afraid to say, you can hit the gym 4-5 times per week, but it’s going to make no difference if you are stocking up on that amount of sugar.  

My advice is to really take the time to plan your meals, keep an accurate food diary and most importantly understand what is passing your lips!

Stay healthy!

Changing behaviour for long term health

One of the most frustrating aspects of being a Fitness professional is seeing such inconsistency in peoples training regimes and diet.  I am forever hearing next week is the week I’m going to sort my food out; on Monday I am going to stop drinking so much; after my holiday I am going to take my training more seriously etc. 

This table from Stanford University’s psychology research department makes interesting reading and can shed some light on why people seemingly find it so difficult to add an exercise or healthy diet regime to their life,  give up a bad habit or break away from self destructive behaviours that affect their overall health.

The table highlights the fact that not enough focus is on recognising or understanding how much our behaviours, therefore our lives are controlled by habits.

	Stanford University’s Top 10 mistakes in behaviour change
1	Relying on will power for long term change.
2	Attempting big leaps instead of baby steps.
3	Ignoring how environment shapes behaviour.
4	Trying to stop old behaviours rather than create new ones.
5	Blaming failure on lack of motivation.
6	Underestimating the power of triggers.
7	Believing that information leads to action.
8	Focusing on abstract goals more than concentrating on concrete behaviours.
9	Seeking at the outset to change the behaviour forever.
10	Believing that behaviour change is always difficult.

It is human nature to think that we are all in control of our lives and all of decisions and behaviours are completely rational and all of the choices we make are conscious.  The truth is that they are not; our brains may only make up 2% of our body-weight but they consume 20% of our energy resources. In fact, it has been shown that willpower behaves like a muscle in the sense that it burns more energy and can get tired when overused.  Which suggests that it’s natural for the brain to want to conserve energy; running on auto-pilot is a good example of this. 

Our lives are run by habits, so when it comes to changing your diet, or committing to an exercise regime or giving up drinking or smoking it is no wonder so many fail at the first hurdle as they are battling against environmental triggers that they don’t know exist.  The good news is there is something you can do to help; learn new behaviours and create new brain connections!

Professor Ben Fletcher, Head of Psychology at the University of Hertfordshire has spent his career researching this field and has overwhelming evidence that shows that when people try new things their mind is opened to change.  This in turn has a positive effect on breaking habits, losing weight and making sustainable long term changes. 

Remember, Einstein defined insanity as doing the same thing over and over again and expecting a different outcome. So, try making some positive changes in your life and do something different today!

Why Pilates is the best exercise for pregnant women.

For many women the thought of exercising during pregnancy can cause confusion; should we continue with what we were doing? Is it too much impact on my body? What if I haven’t done any exercise before? Can I lie on my back? Is it safe...? These are just a few examples of the many questions fitness professionals are asked by their clients when they become pregnant.  In short the answer to this question is yes, you can exercise during pregnancy as long as you stick to some basic guidelines;

1.  Do not exhaust yourself
2. Keep the body temperature and heart rate under control
3. Keep hydrated
4. Do not lay on your back after 16 weeks
5. No contact Sport or activities that can risk falling over.
6.  Make sure you get the advice of a qualified professional.

I have found over the years that the most effective exercise for pregnant women is Pilates.  Pilates is a style of exercise developed by its founder, Joseph Pilates, and focuses on building core strength and improving posture through a series of low repetition low impact and conditioning exercises.

So why is Pilates so good for pregnant women?

As previously stated Pilates is focused on building core strength and maintaining correct posture; during pregnancy the enlarged abdominal area shifts the load point on the body which can result in back pain, weak abdominal muscles, poor balance and poor spatial awareness.  The Pilates method can counter all of these issues by allowing a pregnant woman to build strength in her deep abdominal muscles and lower back which allows the body to cope with the extra load. Maintain posture by strengthening weak muscles, stretching tight muscles and developing a greater overall awareness of the body; which in turn will improve balance, co-ordination and spatial awareness.

Enlarged abdominal area creating a shift in load on the body

Tiredness and fatigue is a common complaint during pregnancy, which is why it is so vital to keep fit and healthy throughout the gestation period to help combat the extra effort that is needed to carry an unborn child around whilst continuing daily life.  Pilates offers a low impact, non exhaustive way of building strength for the whole body.  It also involves a lot of guidance with breathing control that can actually help a pregnant women relax and sleep better.  In fact the guidance given on breathing control can actually benefit a pregnant woman whilst in labour.

Pregnant women can suffer with swollen ankles, cramps and varicose veins.  The Pilates method includes many dynamic exercises that not only move limbs, but also stretch tight muscles improving circulation of blood around the body, which can help prevent the for mentioned ailments becoming a problem.

After 16 weeks it is recommended that women do not exercise flat on their backs; this position may put pressure on the vena cava, which in turn reduces blood to your heart and possibly your brain causing dizziness and nausea.  The Pilates method uses a variety of floor-work and reformer techniques that can safely work your core muscles and whole body without having to lie on your back.

Exercising on a Pilates Reformer machine

One of the greatest benefits of exercising whilst pregnant that is especially relevant to those participating in regular Pilates, is that recovery post pregnancy can come much easier if your core muscles have already been conditioned.  It will also help with problems such as mild incontinence that can be an embarrassing issue to women post pregnancy as they will have greater control over their body.

What do we offer at All About You?

At All About You we have a team of highly qualified Pilates Instructors who can take you for Personal Pilates sessions; tailoring a programme that is suited for your specific stage of pregnancy, and guide you through safe effective exercise sessions.  Post natal our instructors can either resume working 1 on 1 with you or guide you into semi-private or floor work sessions that are regularly held at our studio.  Whichever form of Pilates you wish to participate in an All About You, we guarantee you will not be disappointed and experience the benefits that Pilates can offer.

For more information visit www.aayou.co.uk or contact James at the studio on 020 8348 9706.

James Hutchison's Top 10 Tips for a better body

1.  Get expert advice

If your car broke down you would go to a mechanic to get it fixed, and if you were ill you would go to see a doctor to get a diagnosis; so why do people insist on getting their health and fitness advice out of showbiz magazines or attempting it alone?  I would recommend anyone attempting to make real changes in their lifestyle and to their body to go to see a Health & Fitness professional for at-least a consultation and a programme session.  A good fitness professional will be able to plan an exercise programme that is suitable for your specific exercise goals and focus your training on the areas that need most work.  Most importantly they will make the sessions interesting and reduce your chances of injury.

2.  Failing to plan is planning to fail

Making major changes to your lifestyle and your body takes time and effort.  Where many fall at the first hurdle is lack of planning; they don’t know what they want to eat or shop when they are hungry, and go to the gym without a plan and walk around aimlessly attempting to exercise.  To greatly improve chances of success it is absolutely vital that a person; 1) Has a personalised exercise program to follow, 2) Keeps a food diary, 3) Plans their meals each week and shops appropriately.

3.  Train smart

Exercising for hours on end is not necessary if your programme is efficient and targets the right areas.  Smart, effective exercise plans should be based around compound primal pattern movements that combine multiple muscle groups simultaneously.  These are; squats, lunges, dead-lifts, pushing, pulling and twisting.  These movements not only strengthen the body and build muscle (essential for an athletic toned look), they also raise the heart rate sufficiently and can burn many more calories per session than an average cardiovascular session.  A training programme that is efficient will fit into 40-60 minute gym sessions.

4.  Eat well, move more

Nutrition is one of the major keys to success.  An effective meal plan is not one that is just aimed at short term weight loss; it is also not just a diet based around protein shakes and supplements.   It is a meal plan that caters for the body’s optimum nutritional needs by providing the correct balance of carbohydrate (40-50%), protein (30%), fats (20-30%), vitamins and minerals.  Eating a balanced diet consisting of breakfast, lunch, dinner and a couple of nutritious snacks, alongside plenty of fluids and a generally active lifestyle will give you not just a healthy body but a healthy mind.  I would recommend that an individual should be participating in structured exercise sessions 3-4 times per week and on top of that (especially those in desk jobs) getting out for a decent walk (40 minutes +) a couple of times per week.

5.  Consistency is the key to success

If you want a great looking healthy body then you need to commit to a healthier lifestyle long term.  Exercising 3 times a week and taking an 80:20 approach to your eating (be good 80% of the time and indulge 20% of the time) long term will not only get you a great body but will also mean you will keep it.  One of the major failings of many in their quest for the body beautiful is they only want it before they go on holiday or after Christmas, which usually means they only try to exercise hard and eat well for 2-3 months a year.  In fact this will be detrimental to your health and most likely result in extra weight gain every time you stop.

6.  Sleep isn’t for wimps

Sleep is vital for a healthy body and a healthy mind.  A person who regularly gets their full quota of sleep (I will refrain from giving a number as we all know our own bodies) will start the day with more energy, therefore will not need caffeine and sugar to get through the day.  A person who is well rested will more likely have the energy and motivation to exercise frequently and eat well and more importantly their bodies are able to recover properly from the resistance training they will be doing to build their perfect body.

7.  Fit people eat fat

For 15 years the diet industry has plugged the message that people should avoid eating fat to keep healthy.  The fact the UK is now officially the most obese nation in Europe shows how good this advice is.  The truth is that Fat is an essential macro nutrient and is required for the body to function efficiently.  Therefore my advice is forget what your generic slimming club tells you, and make sure you are adding essential sources of fat into your diet using olive oil, nuts, coconut oil, avocado, eggs, meats (not just lean cuts) and fish.  In fact a diet needs 20-30% of its content to be made up of good fats so the body can have hormonal balance.

8.  Men don’t forget remedial work

If you walk into most gyms you can guarantee that if you walk into the weights section you will see guys bench pressing, bicep curling, tricep extending and doing multiple sit-ups.... even the guys by the squat rack, who actually know their way around a gym will rarely be spotted doing flexibility work or actually doing effective core work.  So my advice is to never forget remedial work; joining a Pilates or a Yoga class and spending a few hours a week will be an investment in your health.  These classes will improve mobility, strengthen your core, improve your posture and reduce chances of injury.

9.  Ladies you do need to lift weights

Resistance training is essential for gaining a fit, strong and lean body.  This look will not be achieved by plodding on a treadmill for hours on end or doing hundreds of aerobic classes, NO it will be achieved by working the major muscle groups in the body to failure and building muscle mass (alongside some cardiovascular exercise).  Don’t panic ladies, you WILL NOT end up looking like a body builder, if growing muscles was as easy as that then every man on the planet would be walking round like Arnold Schwarzenegger.  But to get a butt like J-Lo and a body like Angelina then you need to add resistance exercises at least 3 times a week to your programme.

10.  Don’t be scared to try something new

Boredom and routine are two major hurdles to overcome in this quest for a great body; our bodies can adapt to routine extremely quickly so it is essential to constantly change the order and intensity of exercises to prevent a plateau in your results.  Boredom is also a factor that can stop someone from keeping to an exercise program, so my advice is make sure you have fun whilst exercising; if you are fed up of working out in the gym try something new like an outdoor Boot-camp or attempting a sport or activity you have never tried.  Just doing this every few months can make the gym more enjoyable and more effective once you return.

Any questions about planning an effective fitness and (or) diet plan, contact James at the studio james@hutchisonpt.co.uk.